Table of Contents
Top 10 Foods Highest in Copper
Copper is an essential mineral required by the body for bone and connective tissue production, proper immune system function, and for red blood cell formation. (1)
A deficiency in copper can lead to weak bones, joint pain, vitamin b12 deficiency, iron deficiency, and anemia. (2)
Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the short term, and can have neurological (mental) effects in the long term. (3)
High copper foods include seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados. (4) The current DV for copper is 0.9mg. (5)
Below is a list of high copper foods, for more, see the extended list of copper rich foods, high copper vegetables, and high copper fruits.
List of High Copper Foods
1Oysters
-146% DV in 3oz of lobster
-145% DV in 20 small clams
See all fish high in copper.
- 419% DV (3.8mg) copper
per 6 oysters - 493% DV (4.4mg)
per 100 grams - Nutrition Facts for Cooked Eastern Oysters (Wild)
More Shellfish High in Copper
-176% DV in 1 leg of Alaskan King crab.-146% DV in 3oz of lobster
-145% DV in 20 small clams
See all fish high in copper.
2Shiitake Mushrooms
-52% DV in 1 cup of portobellos
-48% DV in 1 cup of cremini mushrooms
See the list of high copper vegetables.
- 144% DV (1.3mg) copper
per cup cooked - 100% DV (0.9mg)
per 100 grams - Nutrition Facts for Cooked Shiitake Mushrooms
More Mushrooms High in Copper
-87% DV in 1 cup of white button mushrooms-52% DV in 1 cup of portobellos
-48% DV in 1 cup of cremini mushrooms
See the list of high copper vegetables.
3Firm Tofu
-53% DV in 1 cup of medium firm tofu
-44% DV in a 16oz glass of soy milk
See all beans and legumes high in copper.
- 106% DV (1mg) copper
per cup - 42% DV (0.4mg)
per 100 grams - Nutrition Facts for Firm Tofu
More Soy Foods High in Copper
-78% DV in 1 cup of boiled soybeans-53% DV in 1 cup of medium firm tofu
-44% DV in a 16oz glass of soy milk
See all beans and legumes high in copper.
4Sweet Potatoes
-37% DV in a baked potato
-35% DV in 1 cup of cooked spinach
See the list of high copper vegetables.
- 79% DV (0.7mg) copper
per cup mashed - 31% DV (0.3mg)
per 100 grams - Nutrition Facts for Mashed Sweet Potatoes
More Vegetables High in Copper
-40% DV in 1 cup of cooked turnip greens-37% DV in a baked potato
-35% DV in 1 cup of cooked spinach
See the list of high copper vegetables.
5Sesame Seeds
-50% DV per oz of hemp seeds
-42% DV per oz of dried pumpkin and squash seeds
See all nuts and seeds high in copper.
- 78% DV (0.7mg) copper
per oz - 274% DV (2.5mg)
per 100 grams - Nutrition Facts for Sesame Seeds (Toasted)
More Seeds High in Copper
-58% DV per oz of sunflower seeds-50% DV per oz of hemp seeds
-42% DV per oz of dried pumpkin and squash seeds
See all nuts and seeds high in copper.
6Cashews (Dry Roasted)
-50% DV per oz of walnuts
-41% DV per oz of pistachios
See all nuts and seeds high in copper.
- 70% DV (0.6mg) copper
per 1 oz handful - 247% DV (2.2mg)
per 100 grams - Nutrition Facts for Dry-roasted Cashews
More Nuts High in Copper
-55% DV per oz of Brazil nuts-50% DV per oz of walnuts
-41% DV per oz of pistachios
See all nuts and seeds high in copper.
7Chickpeas (Garbanzo Beans)
-55% DV per cup of lentils
-52% DV per cup of kidney beans
See all beans and legumes high in copper.
- 64% DV (0.6mg) copper
per cup - 39% DV (0.4mg)
per 100 grams - Nutrition Facts for Chickpeas (Garbanzo Beans) (Cooked)
More Beans High in Copper
-61% DV per cup of navy beans-55% DV per cup of lentils
-52% DV per cup of kidney beans
See all beans and legumes high in copper.
8Salmon
-24% DV in 3oz of shrimp
-21% DV in a 6oz tuna steak
See all fish high in copper.
- 61% DV (0.5mg) copper
per 6oz fillet - 36% DV (0.3mg)
per 100 grams - Nutrition Facts for Wild Atlantic Salmon (Cooked)
More Fish High in Copper
-31% DV per cup of sardines-24% DV in 3oz of shrimp
-21% DV in a 6oz tuna steak
See all fish high in copper.
9 Dark Chocolate (70-85% Cocoa)
- 56% DV (0.5mg) copper
per 1oz square - 196% DV (1.8mg)
per 100 grams - Nutrition Facts for Dark Chocolate (70-85% Cocoa)
10Avocados
-26% DV in 1 cup of kiwifruit
-20% DV in 1 cup of chopped pineapple
See the list of high copper fruits.
- 42% DV (0.4mg) copper
per avocado - 21% DV (0.2mg)
per 100 grams - Nutrition Facts for Avocados
More Fruits High in Copper
-42% DV in 1 cup of guava-26% DV in 1 cup of kiwifruit
-20% DV in 1 cup of chopped pineapple
See the list of high copper fruits.
See All 200 Foods High in Copper
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More Copper Rich Foods
| Food | Serving | Copper |
|---|---|---|
| #1 Tempeh | per cup | 103% DV (0.9mg) |
| #2 Coconut Milk | per cup | 56% DV (0.5mg) |
| #3 Durian | per cup chopped | 56% DV (0.5mg) |
| #4 Mamey Sapote | 1 cup chopped | 41% DV (0.4mg) |
| #5 Kamut (Khorasan - Wheat) | per cup | 40% DV (0.4mg) |
| #6 Quinoa | per cup | 39% DV (0.4mg) |
| #7 Buckwheat | per cup | 27% DV (0.2mg) |
| #8 Kale | per cup fresh | 27% DV (0.2mg) |
| #9 Radicchio | per cup | 15% DV (0.1mg) |
| #10 Medjool Dates | per date | 10% DV (0.1mg) |
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From the Nutrient Ranking Tool
- Foods High in Copper
- Foods Low in Copper
- Vegetables High in Copper
- Fruits High in Copper
- Nuts High in Copper
- Breakfast Cereals High in Copper
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- Medline Plus on Copper
- Copper deficiency, a new triad: anemia, leucopenia, and myeloneuropathy. J Community Hosp Intern Med Perspect. 2017 Oct; 7(4): 265–268.
- Health Effects of Excess Copper. National Research Council (US) Committee on Copper in Drinking Water. Washington (DC): National Academies Press (US); 2000.
- USDA National Nutrient Database for Standard Reference, Release 28.
- NIH: Dietary Supplement Label Database
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